List of Feelings

Alphabetically Arranged

A B C
ANGRY BRAVE COOPERATIVE
ANNOYED BOTHERED CONFIDENT
AFRAID BEWILDERED CALM
AWKWARD BITTER COLD
AFFECTIONATE BASHFUL CURIOUS
ANXIOUS BLUE CONTENT
ALARMED BAFFLED CONSIDERATE
AWED BLISSFUL CAUTIOUS
AGGRAVATED BUOYANT CRANKY
AMAZED BEREAVED CRESTFALLEN
ASTONISHED CONTRITE
AMUSED
D CHAGRINED
APPREHENSIVE DEFIANT CAREFREE
ABSORBED DEPRESSED COMPOSED
AMBIVALENT DISCOURAGED CAPABLE
ASHAMED DELIGHTED CARING
ABLE DISGUSTED CAREFUL
ADMIRED DETERMINED CROSS
ADMIRABLE DISAPPOINTED CONCERNED
DETACHED COMPLACENT
AFFABLE
DARING CHARITABLE
AGREEABLE
DISILLUSIONED CRUSHED
AGGRESSIVE
DEVIOUS CONTEMPTUOUS
ABANDONED
DISMAYED
 List of Feelings
Alphabetically Arranged

E F G
ELATED FUNNY GROUCHY
ENTHUSIASTIC FRIGHTENED GUILTY
EMBARRASSED FEARFUL GRIEF-STRICKEN
EDGY FURIOUS GENEROUS
EXCITED FAIR GREEDY
ENVIOUS FOOLISH GRATEFUL
EXHAUSTED FRUSTRATED GRUMPY
EAGER FORGIVING GUARDED
EXUBERANT FLUSTERED GLEEFUL
ENRAGED FULFILLED GLAD
EUPHORIC FATIGUED GLOOMY
EXTRAVAGANT GLUM
ECSTATIC
I GRACIOUS
EAGER IRRITATED GRATEFUL
IRRITABLE
H INTERESTED J
HAPPY INSECURE JEALOUS
HUMILIATED IMPATIENT JOYFUL
HELPLESS INSPIRED JOYOUS
HORRIFIED INSPIRING JUDGMENTAL
HURT INADEQUATE JUDGED
HOPELESS IRRATIONAL JADED
HESITANT IGNORANT JOCULAR
HEARTBROKEN JITTERY
 List of Feelings
Alphabetically Arranged

K L M
KIND LOVING MAD
KEEN LONELY MEEK
LACKLUSTER
N LEERY
MEAN
MISERABLE
NICE LETHARGIC MALEVOLENT
NAUGHTY LISTLESS MARVELOUS
NASTY LAZY MANIPULATED
NERVOUS
NEGLECTED O MANIPULATIVE
MELODRAMATIC
NEGLECTFUL OVERPOWERED MOODY
NEEDY OVERJOYED MELANCHOLY
NEEDED OBEDIENT MIRTHFUL
NAIVE OBSESSIVE MOVED
NONCHALANT OBSESSED MOROSE
NONPLUSSED OFFENDED MANIC
P OUTRAGED
Q
OVERLOADED
PANICKED QUIRKY
OBSTINATE
PEACEFUL QUIVERY
OBLIGATED
PLACID QUARRELSOME
OPTIMISTIC
PLAYFUL QUALIFIED
OPEN
PUZZLED QUIET
OPEN-MINDED
POWERFUL
POWERLESS
PLEASED
 List of Feelings
Alphabetically Arranged

R S T
RATTLED SCARED THANKFUL
REFRESHED SORROWFUL TEARFUL
REPULSED SERIOUS TEARY
RATIONAL SHY THOUGHTFUL
REASONABLE SATISFIED TOLERANT
RELIEVED SAFE TOLERATED
RELAXED STRESSED TRUSTED
RESENTFUL STUBBORN TRUSTING
RATTLED SARCASTIC TRUSTWORTHY
REFRESH SPITEFUL TERRIFIED
REPULSED SCORNFUL TIMID
RATIONAL SECURE TIRED
REASONABLE SERENE TIRESOME
REASONED SOCIABLE TROUBLED
REBELLIOUS SYMPATHETIC TICKLED
RELUCTANT STARTLED TORN
REASSURED SATISFIED TOUCHED
REMORSEFUL SANGUINE THREATENED
RESERVED SKEPTICAL TENDER
REJUVENATED SINCERE TRANQUIL
RESTLESS SENSITIVE
RATTLED
 List of Feelings
Alphabetically Arranged

U V W
UNEASY VIVACIOUS WORRIED
UNCERTAIN VAIN WARY WEAK
UNRUFFLED VIBRANT WEARY
UNAFRAID VIOLENT WISTFUL
USELESS VALUED WISHFUL
USEFUL VALUABLE WILLFUL
UNIMPRESSED VITAL WILLING
UNDECIDED VEXED WEEPY WHINY
UNRULY VOLATILE WORN
UPTIGHT VULNERABLE WHIMSICAL
UNNERVED VICTORIOUS WARM
UNHAPPY VICTIMIZED WITTY
UNSTEADY VACANT WITHDRAWN
UPLIFTED WORTHLESS
UNSURE Z WRONGED
UNAPPRECIATED ZANY WASTED
UNCOMFORTABLE ZEALOUS WORLDLY
WORTHLESS
Y WRONGED
YOUTHFUL WASTED
YIELDING WORLDLY
YEARNING
 List of Value Words
Alphabetically Arranged

A B C
ACCEPTANCE BALANCE
CALMNESS
ACCOUNTABILITY BEAUTY
CANDOR
ACCURACY BEING ADMIRABLE
CAPABILITY
ACHIEVEMENT BEING DYNAMIC
CAREFULNESS
ADAPTABILITY BEING EARNEST
CARING
ALERTNESS BEING FAMOUS
CAUTIOUSNESS
ALTRUISM BEING FOLKSY
CERTAINTY
AMBITION BEING FRANK
CHALLENGE
AMIABILITY BEING SKILLED
CHARISMA
AMUSEMENT BEING THOUGHTFUL
CHARITY
AMUSINGNESS BENEVOLENCE
CHARM
ART BIG-THINKING
CHEERFULNESS
ARTICULATENESS BLISS
CITIZENSHIP
ASSERTIVENESS BOLDNESS
CLARITY
ATHLETICISM BRAVERY
CLEANLINESS
ATTENTIVENESS BRILLIANCE
CLEAR-HADEDNESS
AUTHENTICITY
AWE D CLEVERNESS
CMFORT
DETERMINATION
D DEVOTION
CMMITMENT
CMMON SENSE
DARINGNESS DIGNITY COMMUNICATION
DECENCY DILIGENCE COMMUNITY
DECISIVENESS DISCIPLINE COMPASSION
DEDICATION DISCOVERY COMPETENCE
DEEP THOUGHT DIVERSITY CMPLEXITY
DEMOCRACY DRIVE CONFIDENCE
DEPENDABILITY DUALISM CONNECTION
DUTIFULNESS
 List of Value Words
Alphabetically Arranged

E F C
EASYGOINGNESS FAIRNESS
GENEROSITY
EDUCATION FAITH
GENTLENESS
EFFECTIVENESS FAITHFULNESS
GENUINENESS
EFFICIENCY FAMILY
GIVING
ELEGANCE FASHION
GLAMOROUSNESS
ELOQUENCE FEELINGS
GOOD-NATURE
EMPATHY FIDELITY
GOODNESS
EMPOWERMENT FLAIR
GRACE
ENDURANCE FLEXIBILITY
GRACIOUSNESS
ENERGY FOCUS
GRATITUDE
ENJOYMENT FORESIGHT
GREATNESS
ENTHUSIASM FORGIVING
GROWTH
EQUALITY FORTITUDE
FREEDOM
ETHICS
EXCELLENCE FREETHINKING H
EXCITEMENT FRIENDLINESS HAPPINESS
EXPEDIENCE FRIENDSHIP HARD WORK
EXPERIMENTING FUN HARMONY
EXPLORATION
EXPRESSIVENESS
I HEALTH
HELPFULNESS
EXTRAORDINARY INCISIVENESS HEROICNESS
EXPERIENCES INDEPENDENCE HONESTY
INDIVIDUALISM HONOR
J INDIVIDUALITY HOPE
INFLUENCE HUMBLENESS
JOY
INSPIRATION HUMILITY
JUSTICE
INTEGRITY HUMOR
INTELLIGENCE
INTENSITY
 List of Value Words
Alphabetically Arranged

K L M
LAWFULNESS
KINDNESS MASTERY
LEADERSHIP
KNOWLEDGE MATURITY
LEARNING
MELLOWNESS
N LIBERTY
LIFE DIRECTION
MODERATION
MODESTY
NEATNESS LIFE EXPERIENCE
MOTIVATION
NEUTRALITY LIKABILITY
NEWNESS LOGIC R
NICENESS LOVE
LOYALTY RATIONALITY
O P
REALISM
RECOGNITION
OBJECTIVITY RECREATION
PASSION
OPEN-MINDEDNESS REFLECTION
PATIENCE
OPENNESS RELAXATION
PATRIOTISM
OPTIMISM RELIABILITY
PEACE
ORDER RESOURCEFULNESS
PEACEFULNESS
ORGANIZATION RESPECT
PERFORMANCE
ORIGINALITY RESPONSIBILITY
PERSEVERANCE
RESTRAINT
Q PERSISTENCE
PLAYFULNESS RESULTS-ORIENTED
PLEASURE RIGOR
QUALITY RISK
POISE
POSITIVE ATTITUDE ROMANCE
POSITIVITY
POTENTIAL
POWER
 List of Value Words
Alphabetically Arranged

S T V
SATISFACTION TEAMWORK VARIETY
SECURITY​ TENDERNESS VIVACIOUSNESS
SELF-AWARENESS THOROUGHNESS VALOR
SELF-RELIANCE TIDINESS VALUE
SELF-RESPECT TIMELINESS VALUE CREATION
SELF-SUFFICIENCY TOLERANCE VARIETY
SELFLESSNESS TRADITION VICTORIOUS
SENSITIVITY TRANQUILITY VICTORY
SERENITY TRANSFORMATION VIGOR
SERVICE TRUST VIRTUE
SIMPLICITY TRUTH VISION
SMARTS
SOCIABILITY
U VITAL
VITALITY
SOPHISTICATION UNITY
SPEED UNDERSTANDING W
SPIRITUALITY UNFLAPPABLE WEALTH
SPONTANEITY UNIQUE WELLROUNDEDNESS
STABILITY UNIQUENESS WISDOM
​STATUS UNITY WIT
STEADINESS UNIVERSAL WARMTH
STRENGTH USEFUL WATCHFUL
STRUCTURE UTILITY WATCHFULNESS
STUDIOUSNESS
WELCOMING
SUCCESS
WILLFULNESS
SWEETNESS
WINNING
SYMPATHY
WONDER
SOCIAL CONNECTION
WORLDWIDE
SELF-IMPROVEMENT
WORK
 Self Reflection Prompts
The Self Reflection Prompts

SELF-DEVELOPMENT
1. WHAT IS YOUR LIFE MOTTO, OR WHAT WORDS DO YOU LIVE BY?
2. LIST THE TOP LIFE HACKS YOU SWEAR BY?
3. WHAT IS/ARE YOUR GREATEST STRENGTH/S?
4. DO YOU HAVE A ROUTINE, OR ARE YOU A PERSON WHO HATES
ROUTINE?
5. WHAT DOES SUCCESS MEAN TO YOU?
6. HOW HAVE YOU GROWN THIS YEAR? AND WHAT HAVE YOU
LEARNED?
7. WE ARE ALL UNIQUE INDIVIDUALS. WHAT MAKES YOU UNIQUELY
YOU?
8. HOW DO YOU DEFINE SUCCESS? WHAT DO YOU CONSIDER YOUR
GREATEST PERSONAL SUCCESS?
9. WHAT ARE YOUR HOBBIES, AND WHY DO YOU DO THEM? IF YOU
DON’T HAVE A HOBBY, WHAT WOULD HOBBY YOU LIKE TO TAKE
UP?

WELL-BEING
1. WHAT ARE YOUR TOP SELF-CARE TIPS?
2. HOW ARE YOU FEELING RIGHT NOW? PHYSICALLY, MENTALLY,
SPIRITUALLY, AND SOCIALLY?
3. IS ANYTHING CAUSING YOU STRESS AT THE MOMENT? EXPLORE
WHAT YOU CAN DO TO DECREASE IT.
4. HOW DO YOU MAINTAIN BALANCE IN YOUR LIFE? ARE THERE ANY
CHANGES YOU NEED TO MAKE IN YOUR LIFE?
5. WHEN YOU ARE FEELING DOWN, WHAT PICKS YOU UP?
6. HOW DO YOU LOOK AFTER YOUR MENTAL HEALTH?
7. ARE YOU ADDICTED TO SOCIAL MEDIA? ASSESS YOURSELF
HONESTLY AND EXPLORE HOW IT IMPACTS YOUR LIFE AND WHAT
CHANGES YOU CAN MAKE.
8. HOW DO YOU LOOK AFTER YOUR PHYSICAL HEALTH?
9. DO A DIGITAL DETOX FOR A WEEKEND, AND THEN WRITE ABOUT
HOW IT WENT. THE POSITIVES, THE CHALLENGES, AND ANY
CHANGES YOU WOULD LIKE TO MAKE IN FUTURE.
 Self Reflection Prompts
The Self Reflection Prompts

EXPLORE
1. HEAD OUT TO A CAFE OR SOMEWHERE PUBLIC, SIT, AND PEOPLE-
WATCH. WRITE ABOUT WHAT OR WHO YOU SEE. LET YOUR
IMAGINATION RUN FREE. WRITE ABOUT THE HISTORY OF THE
PEOPLE YOU SEE, WHAT IS HAPPENING, WHAT THEY ARE THINKING,
AND WHAT THEIR FUTURE WILL BE.
2. WHERE IS YOUR FAVOURITE PLACE IN THE WORLD? IT COULD BE A
COUNTRY, TOWN, PLACE, ROOM IN YOUR HOUSE OR SOMETHING
ELSE!
3. WRITE ABOUT THE PLACE YOU GREW UP. HOW HAS IT SHAPED YOU?
4. GO FOR A WALK WITH YOUR PHONE/CAMERA AND TAKE SOME
PHOTOS. AFTERWARDS, SIT DOWN AND REFLECT ON ONE OF THE
PHOTOS YOU TOOK.
5. MY DREAM VACATION IS …
6. PRETEND YOU ARE A TOURIST IN YOUR HOMETOWN. HEAD OUT FOR
A ROAD TRIP WITH YOUR CAMERA, TAKE SOME PICS, AND WRITE
ABOUT IT.

RELATIONSHIPS
1. WHAT DO YOU LOVE MOST ABOUT YOUR PARTNER? WRITE IT ALL
DOWN.
2. HOW HAS A MEMBER OF YOUR IMMEDIATE FAMILY HELPED
SHAPE YOUR LIFE?
3. WHO INSPIRES YOU?
4. WRITE A LETTER TO YOUR CHILD.
5. WHO DO YOU LOOK UP TO, AND WHAT DO YOU ADMIRE MOST
ABOUT THEM?
6. DO YOU HAVE A PET? WRITE ABOUT THEM!
7. WRITE A LOVE LETTER TO SOMEONE – IT COULD EVEN BE TO
YOURSELF.
8. WHAT ARE THE TRAITS YOU LOOK FOR IN A FRIEND? WHY ARE
THEY IMPORTANT TO YOU?
 Self Reflection Prompts
The Self Reflection Prompts

MEMORIES
1. WHAT IS YOUR EARLIEST CHILDHOOD MEMORY?
2. CHOOSE THREE PHOTOS OF YOURSELF ACROSS YOUR LIFETIME
AND WRITE ABOUT HOW YOU FEEL LOOKING AT THEM. ON
REFLECTION, WHAT WERE YOU DOING IN THE PHOTO, AND WHAT
WERE YOU LIKE AT THE TIME?
3. WHAT IS THE BEST GIFT YOU HAVE EVER GIVEN OR RECEIVED?
4. REMINISCE ABOUT YOUR WEDDING DAY.
5. WRITE ABOUT THE FIRST TIME YOU SAW/HELD YOUR NEWBORN.
HOW/WHAT DID YOU FEEL?
6. MY FAVOURITE CHILDHOOD MEMORY IS …
7. WHAT MEMORY DO YOU CHERISH THE MOST?
8. IF YOU COULD RELIVE ONE EXPERIENCE IN YOUR LIFE, WHAT
WOULD IT BE?
9. WHAT HAS BEEN THE MOST DEFINING MOMENT IN YOUR LIFE?
10. REMINISCE ABOUT YOUR FIRST LOVE. P.S. IT COULD BE A PERSON, A
PET, A CAR, OR SOMETHING ELSE.
11. WHAT IS THE BEST COMPLIMENT YOU’VE EVER RECEIVED?

FOR FUN
1. IF YOU COULD HAVE A SUPERPOWER, WHAT WOULD IT BE?
2. WHAT MAKES YOU LAUGH OUT LOUD?
3. LIST TEN THINGS THAT MAKE YOU SMILE
4. WHAT WAS THE FUNNIEST THING YOU SAW OR HEARD THIS WEEK?
5. IF YOU COULD INVENT SOMETHING, WHAT WOULD IT BE?
PERSONALLY, I’D GO WITH SOME KIND OF TELEPORTATION DEVICE
6. DAD JOKES, RUDE JOKES, RIDDLES AND PUNS. WHAT ARE YOUR
FAVOURITES?
7. WHAT IS THE BEST CONCERT YOU HAVE EVER BEEN TO?
8. IF YOU HAD A THEME SONG, WHAT WOULD IT BE? IF IT DOESN’T
EXIST YET, WRITE YOUR THEME SONG!
9. WHAT IS THE CRINGE-IEST SONG YOU JUST LOVE?
 Self Reflection Prompts
The Self Reflection Prompts

GRATITUDE
1. WRITE ABOUT FIVE THINGS YOU ARE GRATEFUL FOR THIS WEEK. IN
ADDITION, YOU CAN WRITE A MONTHLY, QUARTERLY AND YEARLY
GRATITUDE LIST!
2. WHAT IS SOMETHING THAT HAS IMPACTED POSITIVELY ON YOUR LIFE?
3. LIST FIVE THINGS YOU LOVE ABOUT YOUR HOME.
4. WHAT BRINGS YOU JOY?
5. NAME THREE THINGS YOU COULDN’T LIVE WITHOUT.
6. WHAT FRIENDS ARE YOU MOST GRATEFUL FOR? LIST WHAT MAKES
EACH FRIEND SO SPECIAL.
7. WRITE A LIST OF 99 THINGS YOU LOVE. I LOVE THIS PROMPT. HERE’S AN
EXAMPLE.
8. MY FAVOURITE WAY TO SPEND THE DAY IS …
9. WHAT IS THE BEST ADVICE SOMEONE HAS EVER GIVEN YOU?
FURTHERMORE, WHAT IMPACT DID THIS HAVE ON YOUR LIFE?
10. I FEEL AMAZING WHEN …
11. WHAT ARE FOUR LITTLE THINGS THAT MAKE YOU HAPPY, I.E. COFFEE IN
THE MORNING, HUGS, PUPPIES, AND A GOOD BOOK?

CREATIVITY
1. TRY YOUR HAND AT WRITING A POEM OR A SONG. USE ONE OF THESE
PROMPTS TO GUIDE YOU.
2. INTERVIEW AN OLDER PERSON AND WRITE THEIR STORY.
3. IF YOU COULD WRITE ANYTHING, WHAT WOULD IT BE? FICTION, NON-
FICTION, BIOGRAPHY, FANTASY, YA NOVEL, COMIC BOOK, MANGA
NOVEL, A SONG, OR SOMETHING ELSE?
4. OF ALL THE BOOKS YOU HAVE READ THIS YEAR, WHICH HAS BEEN YOUR
FAVOURITE, AND WHY?
5. WRITE THE OPENING CHAPTER OF YOUR AUTOBIOGRAPHY.
6. DO YOU PREFER TO READ FICTION OR NON-FICTION? WHY?
7. WRITE ABOUT A BOOK, MOVIE OR SONG THAT HAS GREATLY IMPACTED
YOU.
8. IF YOU COULD MEET A CHARACTER, WHO WOULD IT BE AND WHY? WHAT
WOULD YOU DO WHEN YOU MET THEM?
 Self Reflection Prompts
The Self Reflection Prompts

SELF-REFLECTION
1. HOW WAS YOUR DAY TODAY?
2. WHAT IS ONE THING NO ONE KNOWS ABOUT YOU?
3. ARE YOU A SPIRITUAL PERSON? DESCRIBE YOUR BELIEFS AND
HOW THEY AFFECT AND DEFINE HOW YOU LIVE YOUR LIFE.
4. WHAT ADVICE WOULD YOU GIVE YOUR 20-SOMETHING SELF?
5. IF YOU WERE STRANDED ON A DESERT ISLAND, WHAT IS THE
ONE THING AND THE ONE PERSON YOU WOULD WANT TO
HAVE WITH YOU AND WHY?
6. WRITE A LETTER TO YOUR TEENAGE SELF.
7. WRITE ABOUT A CAUSE CLOSE TO YOUR HEART AND WHY IT IS
SO IMPORTANT TO YOU
8. WHAT DOES IT MEAN TO LIVE AN AUTHENTIC LIFE?
9. WHEN DO YOU FEEL HAPPIEST IN YOUR SKIN?
10. WRITE ABOUT SOMETHING YOU HAVE NEVER TOLD ANYONE
ABOUT BEFORE.
11. WHAT DOES GROWING OLDER MEAN TO YOU?
12. SIT DOWN AND DO A LIFE AUDIT. WORK THROUGH EVERY
SECTION OF YOUR LIFE AND ASSESS WHAT IS WORKING WELL,
WHAT ISN’T, AND ANY CHANGES YOU COULD MAKE
13. WHAT IS YOUR FAVOURITE SEASON, AND WHY?
14. ARE YOU AN INTROVERT OR AN EXTROVERT? HOW HAS IT
SHAPED YOUR LIFE?
15. WHAT SCARES YOU?
16. HOW DOES IT FEEL TO BE THE AGE YOU CURRENTLY ARE?
17. WHAT IS YOUR FAVOURITE WAY TO SPEND THE WEEKEND?
18. LIST ALL OF THE THINGS YOU ENJOY DOING ON YOUR TIME
OFF, SO YOU HAVE A GO-TO LIST OF IDEAS FOR WHEN YOU
HAVE TIME OFF!
19. WRITE THE WORDS YOU NEED TO HEAR RIGHT NOW.
20. WHAT MAKES YOU FEEL SEXY?
 Self Reflection Prompts
The Self Reflection Prompts

CAREER, GOALS & DREAMS

1. WHAT IS ON YOUR BUCKET LIST?
2. LIST THE THINGS YOU NEED/WANT TO ACHIEVE IN THE NEXT
WEEK.
3. WHAT IS SOMETHING YOU WOULD LOVE TO LEARN HOW TO
DO?
4. WRITE ABOUT YOUR TOP THREE GOALS. WHAT ARE THEY, HOW
WILL YOU FEEL WHEN YOU ACHIEVE THEM, AND FINALLY,
WHAT WILL YOUR LIFE LOOK LIKE?
5. WHAT DO YOU CONSIDER YOUR GREATEST PROFESSIONAL
SUCCESS?
6. DESCRIBE YOUR DREAM LIFE.
7. WHAT EXCITES YOU ABOUT THE FUTURE?
8. WRITE A LIFE ADMIN LIST, AND THEN TRY TICKING THOSE
ITEMS OFF YOUR LIST!
9. ARE YOU A CITY, A COUNTRY OR A BEACH PERSON?
10. WHAT DO YOU WANT TO BE REMEMBERED FOR?
11. WHERE DO YOU SEE YOURSELF FIVE YEARS FROM NOW?
12. IF YOU WON THE LOTTO TOMORROW, WHAT WOULD YOU DO?
WHERE WOULD YOU GO?
13. WHAT WOULD YOU DO IF YOU KNEW YOU COULD NOT FAIL?
 My Stress Factor
Trace Your Stress Factor

STRESS FACTOR STRESS THOUGHTS

 Distraction Tracker
Trace and Understand your Distractions

DISTRACTION HOW TO TRIGGER WAS TIME

CAUSE AVOID IT? INTERNAL OR EXTERNAL WASTED
 My Mindset
TRACE YOUR MINDSET DISCRIPTION

THOUGHTS THAT SUPPORT MY GROWTH THOUGHTS THAT ARE AGAINST SUPPORT MY GROWTH
 Change Mindset
PLAN TO CHANGE YOUR MINDSET

FIXED MINDSET GROWING MINDSET

My Mindset
TRACE YOUR MINDSET DISCRIPTION
Trigger Tracking
TRACE YOUR ANXIETY
 Procrastination Tracker
THE ACTION OF UNNECESSARILY AND VOLUNTARILY DELAYING OR POSTPONNING SOMETHING
DESPITE KNOWING THAT THERE WILL BE NEGATIVE CONCIQUENCES FOR DOING SO.
 Countering Anxiety
PLAN TO COUNTRE ANXIETY

ANXIETY PRODUCING THOUGHTS RATIONAL COUNTER STATMENT

 Countering Anxiety
PLAN TO COUNTRE ANXIETY

DESCRIBE SITUATIONS THAT TRIGGER YOUR ANXIETY

1.

2.

3.

4.

5.

6.

7.

8.

9.
 Countering Anxiety
PLAN TO COUNTRE ANXIETY

IF YOU ARE FACED WITH ANY ANXIETY PRODUCING THEN

WORST OUTCOME

BEST OUTCOME

LIKELY OUTCOME

POSITIVE REINFORCEMENT

NEGATIVE REINFORCEMENT
 Decatastrophizing
COGNITIVE DISTORTIONS

EXAGGERATE THE IMPORTANCE OF A PROBLEM OR ASSUME WORST

POSSIBLE OUTCOME TO BE TRUE

WHAT ARE YOU WORRIED ABOUT?

HOW LIKELY IT IS THAT YOUR WORRY WILL COME TRUE?

IF YOUR WORRY DOES COME TRUE . WHAT IS THE WORST THAT COULD HAPPEN?

IF YOUR WORRY DOES COME TRUE . WHAT IS MOST LIKELY TO HAPPEN?

IF YOUR WORRY DOES COME TRUE . WHAT ARE THE CHANCES YOU WILL BE OKAY IN?

ONE WEEK % ONE MONTH % ONE YEAR %

 Daily Wins
THINK ABOUT WHAT YOU DID ACOMPLISH WETHER SMALL OR LARGE

DAILY WINS

WHAT HEAD SPACE WERE YOU IN TODAY AND WHAT YOU NEED MENTALLY?

HAVE YOU COMMUNICATED WITH OTHERS TODAY.IF YES COMPARE WITH YOUR WINS
 Daily Walk Through
TRACE OUR DAILY DETAILS

TODAY WAS: EMOTIONS FELT TODAY:

I SPENT MY DAY:

TODAY I WAS SURROUNDED BY:

TODAY I STRUGGELED WITH:

I GREATFUL FOR:

BEST PART OF DAY: WORST PART OF DAY:

AN ACTIVITY I DID TODAY WAS:

NOTES:
 Daily Planner
THE DAY ORGANISER

DATE TODAY FOCUS HOURS SLEPT

SCEDULE TO DO

PRIORITIES

NOTES AND THOUGHTS

 Daily Check In
TRACE YOUR DAILY CHECK IN

1 2 3 4 5 6 7 8 9 10 11

M
MOOD TRACKER

T
W
T
F
S
S

STRESS SYMPTOM TRACKER M T W T F S S

CHEST PAIN, RAPID HEARTBEAT

NAUSEA, DIZZINESS

DIARRHEA OR CONSTIPATION

WORRYING INCESSANTLY
FEELING OVERWHELMED

HIGH BLOOD PRESSURE

ACHES AND PAINS

DIGESTIVE PROBLEMS.
EXHAUSTION

MUSCLE TENSION

TROUBLE SLEEPING.

NOTES
 Weekly Behavior Tracker
TRACE YOUR WEEKLY CHECK IN

BEHAVIOR TRACKER M T W T F S S

1 2 3 4 5 6 7 8 9 10 11 12
M
MOOD TRACKER

W
T

F
S
S

STRESS SYMPTOMS

CHEST PAIN, RAPID HEARTBEAT FEELING OVERWHELMED

NAUSEA, DIZZINESS HIGH BLOOD PRESSURE
DIARRHEA OR CONSTIPATION ACHES AND PAINS

WORRYING INCESSANTLY DIGESTIVE PROBLEMS

EXHAUSTION TROUBLE SLEEPING
 My Self Esteem
DESCRIPTION OF YOUR SELF ESTEEM

THE WORDS THAT DESCRIBES ME BEST (POSITIVE OR NEGATIVE)

1. 2.

3. 4.

5. 6.

7. 8.

9. 10.

MEY TEN BEST STRENGTH

1. 2.

3. 4.

5. 6.

7. 8.

9. 10.

MEY TEN WEEKNESESS

1. 2.

3. 4.

5. 6.

7. 8.

9. 10.

PUT DOWN THAT I TELL MYSELF OR OTHER SAY ABOUT ME WHICH ARE NOT TRUE
 My Boundaries
CATEGORISE YOUR BOUNDARIES

BOUNDARIES PORUS HEALTHY RIGID

PERSONAL BOUNDARIES

PHYSICAL BOUNDARIES

FRIENDSHIP BOUNDARIES

RELATIONSHIP BOUNDARIES

EMOTIONAL BOUNDARIES

MATERIAL BOUNDARIES

TIME BOUNDARIES

OTHER BOUNDARIES
 Self Assessment
DO YOUR SELF ASSESSMENT

DATE:

SUMMARIES HOW YOU HAVE BEEN FEELING EMOTIONALLY , PHYSICALLY AND MENTALLY RECENTLY

WHAT HAS BEEN MAKING YOU ANXIOUS SINCE YOUR LAST ASSESSMENT

OVERALL RATING OF LIFE CURRENTLY 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

I GET ENOUGH SLEEP AND DOWNTIME I ROUTIENLY EXERCISE

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

I HAVE BEEN KEEPING MY SPACE CLEAN

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

I HAVE BEEN DOING MY THERAPY ROUTINELY I SPENT TIME TO RESTORE MENTALLY

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

I HAVE HEALTHY EATING PATTERNS

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
 Activity List
PLAN AND TRACE YOUR ACTIVITIES

ACTYIVITY DESCRIPTION
 Gratitude Log
THE DAILY GRTAITUDE

DAY GRATITUDE

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

26.

27.

28.

29.

30.

31.
 Pre Session Notes
TRACE YOUR PRE SESSION NOTES

NOTES
TOPIC:

WHAT PROVOKED THE THOUGHT?

TOPIC: NOTES

WHAT PROVOKED THE THOUGHT?

TOPIC: NOTES

WHAT PROVOKED THE THOUGHT?

TOPIC: NOTES

WHAT PROVOKED THE THOUGHT?

 Personal Boundaries
DESCRIBE YOUR PERSONAL BOUNDARIES

LIST SIX PERSONAL BOUNDARIES YOU HAVE SET FOR YOURSELFIN THE BOXES BELOW

1. 2.

3. 4.

5. 6.

DO YOU EVER PROTECT YOURSELF OUT OF FEAR OF PERSONAL BOUNDARY BEING CROSSED?

HOW DO YOU REACT WHEN A BOUNDARY IS PUSHED? DOES THE PERSON WHO CROSSED IT CHANGE THE REACTION?

DO YOU FEEL LIKE YOU ARE ABLE TO CLEARLY ARTICULATE YOUR PERSONAL BOUNDARIES TO OTHERS?

HOW DO YOU TAKE CARE OF YOURSELF WHEN YOU HAVE YOUR BOUNDARIES PUSHED?